Monday
So I told the trainer I wanted to work on speed and endurance since my surgeon is planning to be at the finish line of my next half. I think I'm gonna regret that lol
seconds work / seconds walk
Treadmill Fartleks
20/40 @8.5mph
30/30 @8.5mph
40/20 @8.5mph
50/10 @8.0mph
60/60 @7.5mph
Endurance Speed
1 minute @4.0mph
2 minutes @4.5mph
3 minutes @5.0mph
4 minutes @5.5mph
5 minutes @6.0mph
20/10 Finishers x10 Rounds
8.5mph (7 rounds)
8.1mph (3 rounds)
THen 30 min spin class
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
Speedwork is awesome! That plan sounds amazing...One word of advice: coffee. I do some coffee before really intense speedwork sessions, which we usually do Weds evenings, and while it makes me insufferably hyper to my running buddies, it's my performance enhancing drug! 
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
Thanks.... there are definitely days of struggle but I am so fortunate and blessed to have my trainer and my counselor as friends and support.
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
